Building The Perfect Smoothie

I'd like to welcome back my friend and fellow Integrative Health Coach Beth Romanski. Beth will be guiding you through how to take advantage of the summer bounty and create your perfect smoothie..

Have you ever experimented with smoothie making? There’s really no wrong way to blend a smoothie. Whether you're just transitioning to a healthier way of eating, or if you're already on a good track with your diet and just need some fresh ideas, smoothies are one of the fastest, easiest and most delicious ways to get a whole lot of nutrients without even realizing it.

So, how do you get started? The first thing you’ll need is a blender. You don’t need powerhouse blenders like Vitamix or Blendtec, though they will definitely make things a whole lot easier. More economical blenders such as Ninja and Nutribullet will do the trick as well, so find the blender that works for you and your budget. 

While there are endless smoothie combinations, there is a simple formula you can follow for optimal success. The first step is to remember my usual "meal math equation" below when you consider how you're putting ingredients together to make sure they are all included.  By following this rule of thumb, you'll avoid the common blood sugar spikes and crashes that can occur when you eat smoothies that may appear healthy, but when you consider the nutritional profile, really aren't any better than a candy bar.

Protein + Fat + Carbohydrates (veggies first then fruits) = Balanced Blood Sugar

Then, blend the perfect balance by using these 5 factors to a fantastic smoothie below and download my detailed How to Build the Perfect Smoothie Guide to expand your horizons!

Greens & Veggies (1-2 cups)
Greens are key when creating the perfect healthy smoothie. When picking leafy greens, go dark. The darker leaves usually indicate more nutrition. You can always start with baby greens for a milder taste and easier blending. Or, like the recipe I have below, you can even add veggies like riced cauliflower, zucchini, sweet potato, pumpkin or squash and this not only adds bulk but loads of antioxidents, fiber and micronutrients too!

Fruits (optional - 1 cup)
This is how you naturally sweeten up your blend without adding sugar. Fruits are sources of many essential nutrients that are typically underconsumed in the US diet, including potassium, dietary fiber, vitamin C, and folate (folic acid). You can even add dried fruit like dried figs, dates or gogi berries for naturally added sweetness (just keep these portions low because dried fruit is much higher in sugar than fresh.) Frozen fruit - especially bananas - add pleasing creaminess and bulk to the average smoothie. Even though fruit is healthy, remember you don't need a lot of fruit for sweetness if you're keeping your carbohydrates and sugars low.  Worried about sugar?  There are lower sugar fruit options like berries, or my favorite fruit of all - AVOCADO!

Liquids (1-2 cups)
Liquids are essential for making your veggie and fruit mix drinkable. Stick with 1 to 2 cups of water, unsweetened nut milks, coconut water, or even freshly brewed tea. Stay away from juices from concentrate as they have a lot of added sugars. 

Healthy Fat and Creaminess
Take your smoothie from a slushy to a creamy treat with these key ingredients. Don't fear fat - it's necessary to balance your blood sugar and to keep you satiated. Avocados, coconut oil, MCT oil and nuts like raw cashews, macadamia nuts, almond butter and seeds like hemp seeds will all add a little extra creamy texture with healthy fat to your smoothies. 

Boosters (to taste)
This is where we separate the basic smoothies from the nutrient-packed superfood smoothies. Typically, you need about a tablespoon or two of these boosters. Start basic: Chia seeds, flaxseeds, and unsweetened flaked coconut are great gateway boosters. Feeling adventurous? Sprinkle in some maqui, raw cacao, or matcha powder in with your next blend. 

If this seems overwhelming, don't sweat it. I've partnered with Green Blender, a really cool company who can give you all the ingredients to make perfectly balanced smoothies delivered right to your doorstep. All you have to do is blend. Sign up today and save $20 with the MyHealthyTransitions Gift Coupon Code: HEALTHYES

Ready to blend some amazing healthy smoothies? Download the MyHealthyTransitions HOW TO BUILD A PERFECT SMOOTHIE GUIDE!  GET IT FOR FREE HERE!

About Beth

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Beth Romanski, founder of MyHealthyTransitions Health Coaching, is an Integrative Nutrition Health Coach and a Certified 21-Day Sugar Detox Coach.  Beth also holds a Masters in Higher Education and Bachelors in Hotel, Restaurant, Institutional Management. During her education at The Institute for Integrative Nutrition, Beth has studied over 100 dietary theories to provide her clients break free from one-size-fits-all diets with personalized nutrition blueprints that are designed to meet their unique needs. Beth takes an individualized approach to health coaching, creating customized plans to help clients achieve their goals for health and happiness with an educational and empowering style. Learn more about Beth and MyHealthyTransitions Health Coaching at Connect with Beth on Instagram @myhealthytransitions and on Facebook at

Michal Ofer